Thursday, February 3, 2011

3/2/2011

Strength
Back Squat
Work to a 20 rep Back Squat @ 3/4 BW

OHS
Find your 15 rm X 2 sets

WOD - 15 min AMRAP
5 Front Squat 40/30
5 Box Jump 24/20
5 Burpee

Post loads/rounds to coments

11 comments:

  1. all strength work today
    back squat 12@40kg
    OHS 15 reps x2 25kg
    snatch balance 5x5 first 2 15kg 3rd 17.5kg and last 2 20kg
    snatch grip push press 4x5 first 2 15kg last 2 17.5kg

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  2. BS 20@65Kg
    OHS, 15@30kg, 15@40kg
    WOD 11Rnds as RXD

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  3. Back Squat : 20 @ 70kg (BW 74kg)
    OHS: 14@60kg, 15@60kg
    Snatch Balance: 5@40,4@40,5@40,5@40
    Snatch Pushpress: 5@40,5@50,5@50
    5@50,5@50
    Really enjoyed this weeks programing

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  4. Back squat 3/4 BW 20 @ 40kg
    OHS 15 @ 30kg 15 @35 kg

    Snatch balance sets of 5 @ 20, 25, 30, 35
    Snatch Push Press sets of 5 @ 35, 35, 35, 35, 35

    Enjoyed doing just strength and technique today as I had already done 7KM of sprint work earlier

    Adios Amigos

    Off to 2nd Crossfit Cert course on weekend , interim course between cert 1 and cert 2, looking forward to it :D

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  5. Back Squat: 20 @ 60kg
    OHS: 15 @ 30kg, 10 @ 30kg
    Wod: 7 Rnds+13
    Looked easy the heat made it hard.

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  6. First WOD done as requested, EVER ! Yea. :D
    Backsquat: 20@ 40gk
    OHS:15 @ 15
    WOD: 9+1 Rxd

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  7. back squat 73 x 20
    i forgot old rusty was 23kg

    ohs 53 x 15, 53 x 13
    was really battling around 8-10rep mark

    snatch balance
    53,53,58,63
    felt strong in this movement

    snatch grip push press
    53,53,58,63
    struggled with the flexibilty in wrists and shoulders

    i really need to work on my strength over higher reps

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  8. Back Squat: 83kgs x 20

    OHS: 73kgs x 9 and 63kgs x 11

    Snatch Balance: 43kgs each set

    Snatch Grip Push Press: 43kgs each set

    Used rusty as well.

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  9. Squat-70kg x 20
    OHS-60(15), 60(15) Second set felt like air squats
    SB-20kg bar
    No SGPP today

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  10. back squat 20 @ 50kg.
    OHS - 15 @ 35kg, 15 @ 40kg

    Snatch Balance - 20kg, 25kg, 25kg 25kg. - havent done much of this, need to work on being more aggressive.

    Didn't get time to do snatch grip pp as i had to leave early.

    Really enjoyed the training session, thanks Glenn.

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  11. Back Squat: 43.5kg
    OHS: 15 x 25kg, 15 x 30kg
    Snatch Balance: 4 x 30kg
    Snatch Grip Push Press 4 x 30kg

    ReplyDelete